Buckle up and get ready to LEARN! Today we have Dr. Kaleigh Mulpeter on to tell us everything we need and want to know about the pelvic floor. Like, what even IS the pelvic floor? Do men have a pelvic floor? We talk about all the juicy, real, raw, honest, COMMON things people experience in a lifetime: pee, poop, sex, birth, kegels, pain in the body, toilet posture, and so much more. SO much more. Once you start listening you won't be able to stop. Interested in working with Kaleigh? Lucky for everyone she's got resources in-person AND online, meaning you can access her expertise and kindness from anywhere in the world. Links below -- enjoy!

-

-

-

Renewal Physical Therapy: https://www.renewalptvt.com/

-

The Pregnant Pelvis course: https://kaleigh-mulpeter.mykajabi.com/joinus

-

Follow Kaleigh on the 'gram: https://www.instagram.com/renewal.physicaltherapy

-

Patreon: https://www.patreon.com/kaleighmulpeter

-

Chapters

00:00 Introduction and Background 06:20 Understanding the Pelvic Floor 11:18 Common Issues 16:39 Optimal Times to Seek Treatment 26:53 Trauma-Informed Care and Safe Spaces 31:37 Developing Trust in Your Body 35:46 Understanding Pain 37:07 Addressing the Normalization of Urinary Incontinence 43:32 Tips for Proper Posture and Relaxation during Urination and Defecation 53:13 Navigating Sex Postpartum with Patience and Support 58:43 Managing Pelvic Organ Prolapse Postpartum 01:08:16 Understanding Pelvic Floor Dysfunction and Chronic Pain 01:09:10 Breaking the Stigma: Education and Awareness about Pelvic Health 01:12:26 The Importance of a Mind-Body Connection in Pelvic Health 01:17:00 Addressing Diastasis Recti: Normal Adaptation and Treatment 01:18:25 Strength Training and Functional Movement for Pelvic Health 01:32:21 Creating Accessible and Comprehensive Pelvic Health Care

Today's episode is SO special! We have TIffany Lebano, a Registered Nurse of 10 years with a BSN from Hopkins and a BSN in public health. She has been a pediatric nurse from the start of her career and has worn many hats in that time -- She's been a doula, worked in the NICU and in the pediatric ER. Tiffany LOVES all the work she has done and continues to do, but her most important job is being a mama to 3 littles -- all under the age of 4!

Tiffany became a Mama Coach after her second postpartum experience when she realized there was a huge lack of support and an abundance of misinformation floating around. Even as a pediatric nurse, she felt unprepared for the wild ride of motherhood. During her second pregnancy she set out on a mission to learn everything she needed to know to fill the gaps of what was missing the first time around (breastfeeding, pumping, bottles, formula, newborn sleep, regressions, teething- everything). This transformed her postpartum experience and, when she became the nurse-friend everyone was always texting asking their baby questions. she decided it was time to pivot and take things into her own hands. TIffany offers support in many ways, as you'll hear in the episode, but the main takeaway is that if you're struggling at all with baby sleep, reach out to her! She would love to help, support, comfort, educate, and guide you -- HOW TO CONTACT TIFFANY: Instagram: @themamacoach.tiffanylebano Email: [email protected] Website: HOME - TIFFANY LEBANO

EPISODE SUMMARY:

Chelsy shares her personal story of hiring a sleep consultant as a new mom and the transformative impact it had on her family's sleep. The conversation delves into the challenges of postpartum, the four-month sleep regression, the science of baby sleep, and the philosophy of supporting healthy sleep habits. It also explores the nuanced approach to sleep learning and the importance of evidence-based support for families.

This conversation explores the importance of setting sleep expectations, the role of nighttime feeds, and the flexibility of bedtime routines. The conversation also emphasizes the significance of parental confidence and the impact of sleep training on attachment and family dynamics. The conversation covers a wide range of topics related to baby sleep, including newborn sleep patterns, bedtime routines, sleep training, and the importance of sleep for both babies and parents.

The conversation also delves into the challenges and support systems for new moms, as well as the financial and emotional aspects of seeking professional help for baby sleep. Tiffany's approach emphasizes individualized support and flexibility to meet the unique needs of each family and she provides valuable insights along with practical advice for parents seeking to improve their baby's sleep.

"But the thing is, even if I could go back, I wouldn't be there anymore." -CCZ

In todays episode I get vulnerable about my own process and experience dealing with imposter sydrome, the surprising isolation that comes with changing, and other internal battles I've never shared about before. This is relevant to all parts of growth, healing, change: business, personal, emotional, mental, physical. When we decide to change and level up it's brave because it isn't free from problems.

My hope is that this is relatable and helps even one person out there feel understood and NOT alone.

XOXOXO

This is a short episode PACKED with tips on utilizing one of my favorite business tools: preframing.

I think we've all been in one of those professional situations where things get dicey and now you have to have an awkward conversation and you wish you had just done things differently earlier in order to avoid the situation. I give you some examples of this from my own experiences (laughs in nervous) AND all the ways I've resolved these issues so they won't happen again.

Pre-framing & Setting Clear Expecations...

• shows what kind of leader you are, that people are in good, sturdy, kind hands.
• creates an outline so there can be more clarity and direction
• assists in having clearer conversations that aren't so emotionally charged and uncomfy
• saves time so you can stay in your zone of genius and do what you're good at

I hope you enjoy and, as always, if you have more to add please come over to IG @trainwithchelsy to continue the conversation with me!

In today's episode we discuss how to talk about food and exercise around kids, why it's okay to be imperfect when we do and how vulnerability plays a huge role in that, the power of the word "should" (and why we might consider being more careful with it), AND we close out with Dr. Carpenter giving us two very tangible tips for navigating food conversations today.

I do want to include a trigger warning at the 45 minute mark of this episode – I do bring up weight and numbers so if you know that would not be helpful to listen to, please skip the end section for your own wellbeing.

RESOURCES MENTIONED IN EPISODE:

Richmond Wellness: https://linktr.ee/richmondwellnessvt | Instagram: @richmondwellnessvt

Emily Piazza, RD (Gestational Diabetes specialist): https://nourishedjourney.co/ | Instagram: @nourished_journey Jennifer Anderson, RD MPH: Dietitian who posts excellent content about talking to kids about food | Instagram: @kids.eat.in.color Annie Valentine, MEd (currently at UVM, but specializes in eating disorders programming at the college level): https://www.uvm.edu/health/profiles/annie-valentine-med Dr. Becky Kennedy: www.goodinside.com, did a great podcast part 1 and 2 on reparenting yourself from the Internal Family Systems perspective with Glennon Doyle on We Can Do Hard Things Body Positivity vs. Neutrality: a brief primer - https://health.clevelandclinic.org/body-positivity-vs-body-neutrality Upcoming RCK events with It Takes A Village: www.ittakesavillagevermont.com/events

All resources linked in the show notes -- this episode, part one of two, is PACKED with information, resources, support, comfort. Whether you're a coach wanting to elevate the way you support your clients, a person wondering if you're teetering on having an eating disorder, or you've recovered but a refresh of insight and resources will be helpful, this will be impactful.

Dr. Aubrey Carpenter is a licensed clinical psychologist who has spent over a decade working as a pediatric psychologist, educator, and researcher in child mental health and parenting support. She completed her PhD at Boston University, her predoctoral internship at Boston Children's Hospital, and her postdoctoral fellowship at Massachusetts General Hospital before returning to her native Vermont to raise her family. Dr. Carpenter spent three years working at UVM Medical Center in the adolescent eating disorders clinic, and was involved in state-level advocacy that led to increased funding for eating disorder programming and training for Vermont providers.

She also recently started a private practice called It Takes A Village, where she is exclusively seeing parents and caregivers in need of support, after seeing firsthand that behind the youth mental health crisis is a widespread community of parents doing their best with limited resources.

Contact info:

www.ittakesavillagevermont.com [email protected] 802-448-0336 @ittakesavillagevermont UPCOMING EVENT - BURLINGTON, VT: National Eating Disorders Association (NEDA) walk on 5/4/24: https://donations.nationaleatingdisorders.org/event/burlington-neda-walk-2024/e563331 RESOURCES MENTIONED: National Eating Disorders Association (NEDA) toolkit (this website is great for educators and parents too): https://www.nationaleatingdisorders.org/wp-content/uploads/2024/04/CoachAthleticTrainerToolkit.pdf Britt's course for personal trainers: https://afullbite.com/nutrition-courses-for-personal-trainers/ Psychologist Lisa Damour who focuses on teens: https://drlisadamour.com/ Psychologist Jonathan Haidt, author of The Anxious Generation: https://jonathanhaidt.com/ Whole Health Nutrition, their RDs are excellent eating disorder experts, especially the founders, Abby Wadsworth and Leslie Langevin: https://www.wholehealthnutritionvt.com/ No Diet Dietitian, Val Goldberg and her team are exceptional and each person specializes in a different and specific niche: https://nodietdietitian.com/meet-the-team JVN and Sabrina Strings podcast on fatphobia: https://podcasts.apple.com/us/podcast/how-f%24-d-up-is-fatphobia-with-professor-sabrina-strings/id1068563276?i=1000562241844 FREE TEST: Harvard IAT - the one mentioned in this episode is on weight bias but there are many! https://implicit.harvard.edu/implicit/takeatest.html Mirna: @themirnavator

In this short episode I go over 3-4 pros & cons of both in-person AND online training. It's really not a "VERSUS" kind of conversation, which is often how I hear it framed. It is a black and white fallacy to say one is better than the other. Both methods of training have a TON of pros and cons that YOU as an individual can consider when making the choice that is best for yourself in this stage of your life.

The goal of this episode is to help you get more clarity on which option is best for you but, DON'T WORRY, if you make a decision on one and it turns out to not be the right fit, you can just switch :) You can always change your mind. In fact, you will get the most out of experiencing both within your lifetime!

Have anything else to add to these lists?

Let me know! Find me on IG @trainwithchelsy and start a conversation with me. I always respond and love connecting!

"I don't know where to start"

"I don't know what to look for"

"I'm not sure who to trust"

"I just want to know how to make my own workouts"

If you've ever thought or said any of the above ^ this episode (and the show notes) is for you!

Join me in this conversation about what specific & SIMPLE details make a great workout program, how to have repetition AND variety so you can adapt without getting bored, and examples of how I structure a week of workouts for some of my own clients.

FIRST COMPONENT: 6 MAIN MOVEMENT PATTERNS:

1. SQUAT: From a functional perspective a squat is a movement to keep forever if you want to be able to do things like get off the floor, sit down in any chair and be able to get out of it, use the toilet independently as you age, and more comfortably play with your kids as they get older and bigger. From a training perspective, squats are an all inclusive movement that engage lots of different muscle groups depending on what you squat with and how you do it. For example, a super heavy goblet squat will also target your abs in a big way. And a barbell squat will get the muscles in your back a ton, as well as abs. Goblet squat, front rack squat, sumo squat, back squat, tempo squats, squat with pulses, overhead squats, heels elevated squat, toes elevated squat.

2. HINGE/DEADLIFT: Being able to hinge at your hips the way a russian deadlift demands is suuuuuch a great skill to have. This stretch and strength makes the low back happy when you do it well. From a functional perspective, hinging is great for doing every day tasks that are more likely to injure you and create pain. Conventional deadlift, russian deadlift, good mornings, hip thrust, hip extensions.

3. PUSH: Push movements usually target the muscles on the front of the body, which makes it easier to remember and visualize. Push movements, like an overhead press or chest press are great to balance and pair with PULL movements. Overhead press variations, chest presses, chest flys, push ups, push presses, sled pushes, squats.

4. PULL: Pull movements generally target the muscles on the back of your body, like row variations and lat pulls/pull ups. The back of the body is easily forgotten and probably the most potent in terms of managing common every day aches and pains. Most programs that are bodyweight or band oriented wont be able to target the posterior chain (aka back of body) and so youre more likely to struggle with low and upper back aches, posture, hip and knee pains due to overuse of the front muscles, and it'll be harder to get a true strong core! Bent over rows, sumo rows, cable rows, lat pulls, pull ups, banded pulls, trx rows, conventional deadlifts, sumo deadlifts.

5. SINGLE LIMB: Single limb movements, like single leg glute bridges, squat to box, or rdls and single arm presses or rows, are perfect ways to find imbalances in the body, discover where you're compensating more, and build up strength in a more balanced way. I love single limb work for helping to improve joint stability, mobility, and aches associated with compensations. Single leg squats, single leg rdls, single arm overhead press, single arm arnold press, pallof press, side plank, copenhagen plank, single leg glute bridges, single arm cable rows/pulls, single arm chest presses, incline row.

6. CARRY: This one is more of a bonus! You don't need to stress if you're not adding this in BUT it is an excellent addition to a well-rounded training program and the benefits are vast. A carry is exactly as is sounds. You get something super heavy, like a kettlebell or a dumbbell, and you walk around with it in one hand, maintaining posture. This would be called a suitcase carry – easy to remember! Carrying one suitcase in one hand. Another carry variation is called a farmers carry – I imagine this is from carrying a bucket in each hand. So this is carrying something heavy in EACH hand. These are the two most basic forms of carries and truly all you need to know. But for the sake of educating, there are also mixed-rack carries, so that means you might carry a heavy weight at one side (suitcase style) but then in the other hand maybe you have a lighter weight held up overhead. That's mixed. My personal preference is the suitcase carry. It hammers your core, it improves your grip strength, it offers you more awareness of your posture and how to hold tension up your spine. It's a nice, low impact way of exposing your body to load without a ton of risk. You can easily drop the weight down too if it's too heavy or your grip fails. Suitcase carry, farmer carry, mixed rack carries, overhead carries.

SECOND COMPONENT:

When I'm writing workouts for clients I like for them to repeat the main movements for 3-6 weeks with deviations and progressions in things like weight, reps and or tempo and pace.

Repetition is VITAL for 2 big reasons:

1. When you repeat your workouts you eliminate a lot of the anticipatory mental load that comes with too much variety. When you KNOW what to expect it can make your workouts shorter, smoother, AND easier to notice progress in because you'll be able to feel and see a difference in your movements, range of motion, weight choices, joint stability, all the things. It's like learning a brand new recipe and having to look at the measurements and directions constantly. But if you make this same recipe a handful of times then it wont seem as long or complicated. You start to memorize whats needed and maybe you dont have to keep buying all the ingredients because you have some leftover from last time. Its always harder to make a recipe a single time than it is to repeat it and fully understand it. AND the more you make it, the braver you get later on to experiment with new things and put your own spin on it. Same goes for workouts.

2. Another benefit to repetition is that your body ACTUALLY gets the message to adapt. When you do a workout once and you're all over the place, your body doesn't get the opportunity to understand what you're asking of it so it wont adapt. It will be confused. When this happens, you're more likely to be too sore which means taking MORE days off, losing your momentum, and falling off. With repetition you get to adapt, eliminate soreness, and get real results.

Some of my favorite resources for workouts are:

• Peloton! They have GREAT workout programs with a variety of trainers and equipment. You can do Pilates, strength training, cycling, shadow boxing, even pre and postnatal programs. You can do one-off workouts or do a 4-6 week series. And you dont need a peloton bike to access these. They have an app!

• Kayla Itsine has some really great programs to follow.

• Bodybuilding.com has phenomenal programs that are NOT just for bodybuilding so dont be fooled by the name of the website

• I have a handful of premade programs available to anyone once they've worked with me 1:1 in my signature program, Hypefit Method.

• And then there are a ton of great trainers online who you probably already follow on social media and can reach out to to see what they offer!

www.chelsybarber.com -- if you're interested in working with me, come visit my website or find my on instagram! I'd love to meet you and get you started on your dream fitness journey ASAP!

Motherhood is a wild, unique, beautiful journey. In this personal episode I share MY specific experiences about what's been difficult, what's been easier than I thought, and how I'm navigating my body changes after a brutal pregnancy, tough birth, and complicated postpartum journey.

I'm 18 months in at the time of this recording so I'd love to do these episodes every-so-often for the real deal updates and shares.

DISCLAIMER: My experience is only mine. I do not believe I am doing anything more "right" or "wrong" comparitively. There are too many details and factors in life to compare ourselves. Of course many themes are relatable and common, but please know that whatever YOU are experiencing is valid.

And to all the parents out there -- YOU'RE KILLING IT. YOU GOT THIS. SALUTE

RESOURCES:

• SLEEP CONSULTANT: Tiffany Lebano, RN | Instagram: @themamacoach.tiffanylebano
• BREASTFEEDING: Le Leche League |

Welcome to a special episode of Mind & Muscle, where I'm bursting with excitement to share the ins and outs of my beloved program, Hypefit Method. This isn't just any fitness program; it has my heart, soul, and expertise poured into every aspect, and I can't wait to tell you all about it!

In this episode, I'm pulling back the curtain and giving you an exclusive look into what makes Hypefit Method truly special. From its inception to its evolution, the changes and adaptations I've made along the way, and the current structure that forms its foundation.

Going virtual with my personal training was a decision fraught with fear and uncertainty, but I took the leap, and it's been a decision I've never regretted.

ALSO -- I cannot express enough how much I adore this program for the incredible women it has brought into my life. Every client I meet through this experience embodies qualities that inspire me – they're hard-working, exceptional communicators, and ready to elevate their game to new heights. It's the perfect recipe for success, and I'm endlessly grateful for each and every one of them.

Whether you're a fellow trainer considering the virtual realm or a woman curious about what Hypefit Method entails, this episode is your backstage pass. Get ready for clarity, honesty, and an authentic glimpse into who I am and what drives me.

Join me as we dive deep into where passion meets purpose, empowerment, and endless possibility.

WORK WITH ME:

If you're interested in working with me as an online virtual client inside HFM, let's chat! You can email me at [email protected], book a call here, stalk my IG to catch a vibe @trainwithchelsy, OR visit my website www.chelsybarber.com -- I also do private consulting session with trainers, so if you want to pick my brain more, use the same link as clients to book a call!